Brain Hacks

SAMe (pronounced “Sammy”) is a form of the amino acid methionine that occurs naturally in the body and is used for many essential functions, such as making cartilage. SAMe appears to increase the levels of certain neurotransmitters, and may thereby affect moods and emotions. In nine studies, SAMe compared favor- ably with antidepressant drugs, including imipramine, amitriptyline, and clomipramine. Some researchers have found that SAMe supplementation has improved mood disorders without the side effects of other antidepressants (such as weight gain, headaches, sleep disturbances, and sexual dysfunction). And SAMe works faster than some prescription antidepressants, often in four to ten days compared with two to six weeks for such drugs. However, when it comes to taking SAMe as a relief from psychological problems, never attempt to self-medicate— always consult your doctor. Absolutely do not take SAMe when you are already taking drugs for bipolar depression, obsessive compulsive disorder, or addictive tendencies, as it has been known to worsen symptoms.

To boost your brain, teach a continuing education class. In addition to the joy that comes with sharing your life wisdom, teaching helps strengthen mental function through reading, self-learning, and lecturing. Teaching is also a great way for you to learn new things (“While we teach, we learn,” said the great Roman philosopher Seneca). Plus, teaching can provide a useful social outlet and feeling of purpose. Everyone is adept at something, so choose your specialty, approach a local continuing education program, and improve the world with your knowledge. You don’t need a teaching degree, just experience.

One way to improve your memory is to speak out loud. One researcher found that when people were asked to memorize a list, those who read it out loud were able to remember better than those who read it silently. Reading out loud uses the auditory pathways of the brain, not just the visual, helping the brain to remember. A study conducted by researchers at the Université de Montréal found similar results, although in that study researchers found that addressing someone else had even better memory benefits. The researchers theorize that increasing the number of “aspects” to the information (the movement of your mouth, using speech, etc.) helps you remember it. In other words, the multisensory approach helps your brain remember and recall. So if you’re studying for a test or trying to remember the three things you need from the grocery store, say it out loud.

Phenolic compounds (“botanical phenolics”) are antioxidants. Reactive oxygen species (ROS), a type of free radical, factors into degenerative brain diseases like Parkinson’s and Alzheimer’s. Through various adverse effects on cells, ROS causes cell death. Foods rich in antioxidants, such as phenolic compounds, can reduce the number of free radicals, including ROS, and may help slow or prevent these diseases. Several epidemiological studies and several meta-analyses suggest that over the long term, diets with lots of phenolic compounds offer protection from degenerative brain diseases. They are also believed to protect against cancers and some cardiovascular diseases. To add them to your diet, eat plenty of fruits, vegetables, and cereal grains, and drink green or black teas.

Evening primrose oil has been shown to help lower blood cholesterol, which is good for your circulatory system and thus good for your brain. Some studies have also shown that it helps enhance memory and can calm hyperactive mental states, although research regarding its usefulness in treating attention deficit hyperactivity disorder (ADHD) has been mixed. Swedish studies, though preliminary, are relating evening primrose oil to an antioxidant that counteracts the formation of free radicals, which are destructive to brain health. If you have seizures or schizophrenia and take medications to treat it or take blood thinners or blood pressure medication, check with your healthcare provider before taking primrose oil supplements. 

If you’re trying to power up your brain, the last thing you need is to drain it with unintended interactions among medications and supplements you may be taking. Some medications interfere with memory and can even mimic dementia. Others are fine on their own but pose problems when taken with other medications or supplements—or even with certain kinds of food. Cardiac medications, insomnia medications, steroids, pain medications, and others can affect cognition. Talk with your doctor and pharmacist to make sure that your medications aren’t hurting your brain. In some cases, a change in medication or in how you take it can make all the difference to your brain.

Eating a healthy and varied diet can provide the ideal mixture of vitamins, minerals, and other nutrients your brain requires. However, even people with the best intentions sometimes fall short of their nutritional needs. Today, the definition of dietary supplements covers vitamins, minerals, fiber, herbs and other botanicals, amino acids, concentrates, and extracts. The body more readily absorbs nutrients when they come from the foods we eat so, ideally, it is best to get all of your necessary nutrients from your diet. Nevertheless, some people do need assistance to receive their required daily allowances. If you’re going to take a supplement to help improve your brain health, choose the product that is right for you. The following tips can help you choose a dietary supplement:  

• Pick a supplement that contains at least twenty vitamins and minerals essential for good health and no more than 150 percent of the recommended dietary allowance (RDA) for each nutrient.

• Choose a supplement tailored to your needs, whether it is age, gender, or medical status.

• Check the expiration date on the bottle. Vitamins are especially perishable. After the expiration date, they are probably not very potent.

• Take the supplement only as directed on the bottle or as prescribed by your doctor.

• Keep all supplements out of the reach of children. 

Phytonutrients are the vitamins and minerals derived from fruits and vegetables. They flush away toxic chemicals, help prevent free radical damage, and keep certain hormones balanced. Think of them as nature’s pharmacy—free, safe, and readily available. Some key types include:  

• Allylic sulfides. These compounds give onions, garlic, and related herbs their pungent odor and unique flavor. They raise HDL (good) cholesterol, lower blood triglyceride levels, and protect the heart. They may prevent age-related cognitive decline. 

• Indoles and isothiocyanates. These compounds are plentiful in broccoli, cabbage, cauliflower, and mustard greens. They help stimulate enzymes known to prevent cancer and block estrogen activity in cells. They are antioxidants, and some research shows they may improve brain function.

• Saponins. These chemicals bind with cholesterol and help the body flush it out. They also stimulate the immune system and help prevent heart disease and certain types of cancer. They are antioxidants, so they help keep your brain healthy by getting rid of those pesky free radicals. Saponins can be found in chickpeas, nuts, oats, potatoes, soybeans, spinach, and tomatoes.

• Lignans. These chemicals are known antioxidants, which help support brain function by helping to eliminate free radicals. Lignans are particularly abundant in flaxseed.

• Monoterpenes. Yet another cancer preventative, this phytonutrient blocks the action of certain cancer-causing compounds. It is also believed to be an an- tioxidant that can prevent damage to neurological functions caused by free radicals. Monoterpenes can be found in citrus fruits such as oranges and grapefruit, as well as cherries.

When you’ve got a big project staring you in the face, it’s tempting just to grind it out, getting up from your chair only to pour more coffee. (But who are we kidding? You’ve got the coffee pot sitting on your desk.) However, research shows that this single-minded focus will backfire after a while. Just as kids at school need a recess to recharge, adults at work need to take a break now and then. A recent study from the University of Illinois at Urbana-Champaign showed that taking a short break can improve your ability to focus on a task. Researchers theorize that your brain gradually loses focus when stimulated by the same thing over and over (sort of like how you learn to ignore the ticking of a clock). By giving your brain something else to chew on for a few minutes, you can return to the original task with more focus. In the study, people who interrupted a long task with brief breaks showed no loss of performance over the course of fifty minutes, while those who didn’t interrupt their task did worse over time. Unlike with multitasking, where you constantly switch between tasks, deliberately taking a break is refreshing to your brain. But don’t just switch from one type of task to a similar task (reading a book, then reading a blog). Instead, do something different—take a quick walk around the office, have a conversation—then get back to the original task quickly. 

All systems in the human body are vulnerable to environmental hazards such as toxic chemicals. But the nervous system, including your brain, is at special risk for some very important reasons:  

• Nerve cell loss and other changes to the nervous system occur progressively during the later years of life. As a result, toxic damage may occur simultaneously with aging.

• Many neurotoxic chemicals are easily able to cross the blood-brain barrier, causing damage to sensitive regions of the brain.

• Toxic chemicals often interfere with the nervous system’s sensitive electro-chemical balance, inhibiting the proper communication of information throughout the body.

To help your brain out, avoid artificial sweeteners, lead (such as lead-based paints), mercury, and pesticides.